Feeling low lately? You’re not the only one. According to the World Health Organization, more than 300 million people worldwide suffer from depression, a condition that, unlike the normal and temporary response to life’s challenges, can become a serious and debilitating health problem. And anxiety disorders are so common the National Institute of Mental Health reports up to 18 percent of adults in America have one. Whether you have a diagnosable mental health issue—something I may be able to help you determine here—or just feel like you’re in a slump, adjusting your diet can make a big difference. Try these four foods that improve mood.
 
1. Walnuts
Not only do walnuts make a healthy snack thanks to their protein and fiber content, they’re also a good source of magnesium. Research suggests that people who are deficient in this mineral may be at greater risk of developing depression. And because walnuts are low in carbohydrates, you can eat them without having to worry about spiking your insulin levels. As Dr. Drew Ramsey, assistant clinical professor of psychiatry at Columbia University College of Physicians & Surgeons and co-author of The Happiness Diet, told NBC News, “Insulin spikes are a reason people’s moods crap out, particularly in late afternoon.”
 
2. Oysters
Oysters are packed with zinc, low levels of which have been linked to clinical depression according to Anxiety.org. For people already dealing with depression, science suggests zinc may help antidepressants work better. As I discuss here, studies indicate supplementing with zinc can help modulate testosterone levels, and it has also been shown to help with sexual competency and erectile dysfunction (which is why zinc is on my list of top five supplements to increase sex drive). Can’t stand the texture of raw oysters? Throw ‘em on the grill! Here’s a recipe adapted from Bon Appetit.

• 3 dozen large oysters
• Butter
• Lemon wedges (for serving)
• Hot sauce (for serving)

Heat grill to medium-high heat. Scrub oysters and place, cupped side down, on grill grate. Cover and grill until oysters begin to open, about 2 minutes. Transfer opened oysters to a platter. Let cool slightly, then use an oyster knife or screwdriver to pry shells open, keeping cupped side down and retaining as much liquid as possible. Cut muscles connecting oysters to shells with an oyster knife or paring knife. Serve warm with butter, lemon wedges, and hot sauce.
 
3. Salmon
This cold-water fish contains high amounts of two mood boosters: vitamin D and omega-3 fatty acids. Many people are low in vitamin D, which is obtained primarily through sun exposure that we typically don’t get enough of since we all wear sunscreen. Vitamin D has a big impact on your mood, so deficiency may be to blame if you’re feeling down. As for omega-3s, a number of different studies have found that they can help improve symptoms of depression and other mental health issues. They’ve also been shown to be excellent for heart health, as I write about here.
 
4. Blueberries
Both blueberries and their juice have been shown to have a positive effect on mood thanks to their high concentration of antioxidants known as flavonoids. The Washington Post reports that these same flavonoids may help improve cognition and protect against cellular aging, meaning that blueberries could make you smarter as well as happier. For more information on boosting brain health, see my post here. If you struggle to finish fresh blueberries before they go bad, pick up a bag of frozen ones to have on hand for smoothies like this recipe adapted from the Food Network.

• 1/2 cup milk (or milk alternative) of your choice
• 1/2 cup plain yogurt
• 1 cup frozen blueberries
• 1 teaspoon honey (optional)
• Put all ingredients into a blender and blend until smooth.

 
Curious about other ways that food can affect your health? Contact Tack180 for a free consultation. Our diagnostic protocol includes micronutrient testing that can help you get a clearer picture of your nutritional needs. From there we can set up a personalized diet and supplement plan to make sure you’re operating at your peak.

 

About Myles Spar, MD

Myles Spar, MD, MPH is board-certified in Internal Medicine and in Integrative Medicine. As a clinician, teacher and researcher on faculty of two major medical centers, he has led the charge for a more proactive, holistic and personalized approach to care that focuses on cutting edge technology and preventative care. Dr. Spar has traveled with the NBA, presented a TEDx Talk, appeared on Dr. Oz, and been featured in publications such as the Men’s Journal and the Los Angeles Times.

MEET DR. SPAR

TACK180

STORE

BLOG

MEDIA & PRESS

CONTACT US

9201 W. Sunset Blvd, #812 

Los Angeles, CA 90069

310-550-1010

Disclaimer

 Any information on this Website is provided for educational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this Website for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment. You should always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or adopting any treatment for a health problem. If you have or suspect that you have a medical problem, promptly contact your health care provider. Never disregard professional medical advice or delay in seeking professional advice because of something you have read on this Website. Information provided on this Website and the use of any products or services purchased by you on our Website DOES NOT create a doctor-patient relationship between you and any of the physicians affiliated with our Website. Information and statements regarding dietary supplements available on this Website have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.